5635 total / 152 in 2015

Goal #1 Keep healthy & injury-free Goal #2 Enjoy running

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  • 22 miles
  • 00:58 time
  • 2035 calories
  • 2 workouts
  • This Week time period


  1. RUN
    blah One of those ... 10 km

    Tried to liven things up with 4K short tempo mid-run to no avail. Been waiting for a crappy one. Fine with me.

  2. VELO
    good Lazy leg spin 25 km 00:58 16.1mph pace

    Pulled up a bit sore from the long run and decided to jump on the bike instead. Just nice to have the option.

    • Rosalinda

      Perfect way to recover. That is exactly what the bike is for (dont tell the cyclists....). Great work.

      1 day ago Like2 people

  3. RUN
    good The metronome is back 27 km 02:42 09:39 pace

    Nice'n'steady all the way, metronome-style. Felt the pinch from yesterday's excursion with my class that included a 1.5K dash down a hill, legs (especially quads, eccentric loading) ... read more

  4. RUN
    good '3/3 breaths' pace 8 km 00:41 08:17 pace

    A rare evening run. Held 8K nicely sub 5:10, ran by breath pace (3/3 steps) rather than time.

  5. RUN
    good 3 x 1600 ... oh my 9.6 km

    First intervals in about a year. The baseline has fallen low (4:23/4:24/4:31 pace with 90 sec walk between) but I just hope I'll be able to build up soon and injury free.

  6. RUN
    great That 22.7 km 02:12 09:19 pace

    Run at 'feels like' pace, crisp, cool, still morning, sunrise ... what I have been longing for for many months while laying off running.

  7. RUN
    good 'Rising tide' - target run 10.2 km 00:55 08:43 pace

    Bit of fun. Rules:
    - Start very easy and let the average pace gradually get to the target.
    - The average is NOT allowed to go backwards at any point.
    Not too hard at this target but had to get ... read more

  8. RUN
    good 6 km 00:33 08:52 pace

    2 warm up 2 fast 2 slow jog Monday wake up

  9. RUN
    good Soggy bliss 21.61 km 02:08 09:31 pace

    Ecstatic to run this kinda distance again after the Achilles troubles, been slowly building up. Really enjoyed this metronomic run, hardly a puff in it. Never mind the wind and rain, that time of t... read more

    • Shane K.
      Shane K.

      Very tidy little run there. Especially if you're not even getting puffed!

      17 days ago Like1 person

    • Tomaz L.
      Tomaz L.

      Cheers Shane. I can run slow, oh I can run slow (but for a while). Speed ain't my thing exactly, happy to plod.

      17 days ago Like

  10. RUN
    good Oooh, tempo 10 km

    Threw in 4k of tempo at 4:49 pace. Haven't done a tempo run in about six months, nice to open up the hips a bit & get puffy.

  11. RUN
    good 5 + coffee + 5 10 km

    Can think of worse ways to start a week...

  12. RUN
    good Couldn't resist Bunbury 10.5 km 00:58 08:48 pace

    In Bunbury for work and it'd be a travesty not to run a part of my favourite course (marathon PB + first 50K last year) after sitting on my backside all day. Ah nostalgia ...

  13. RUN
    Not easy, just comfortable 10.4 km 00:57 08:50 pace

    All on 3 + 3 breathing pattern, including the hills. Fascinating to watch body getting back the running thing.

  14. RUN
    good From fishing 10.7 km 01:00 08:56 pace

    First a nice fishing session with kids then a 1K easy, 5K build up, 5K cruise to come home. Thank you ANZAC Day long weekend.

  15. RUN
    Weekender yo-yo 14.9 km 01:30 09:44 pace

    Just gingerly putting some Ks back into running legs, this time an afternoon (felt weird...). Found hills (up or down, lots on this route) a definite no-no for Achilles, felt niggles so took it easy.

  16. RUN
    Slept in 6 km

    2 warm up, 2 x 1K on footy oval, 2 cool down, all up better than a kick in the pants. Achilles loved the grass carpet, just taking it easy.

  17. Been 'secretly' running more and more, even dropped a half-marathon a couple of weeks ago. Gradually switching to 'winter pattern' with mostly running and the occasional ride wh... read more